Cooking with Quinoa: Recipes and Ideas

Quinoa, pronounced "keen-wah", has taken the culinary world by storm in recent years. This ancient grain, originally from the Andean region of South America, is celebrated for its impressive nutritional profile and versatility in the kitchen. 

Naturally gluten-free and packed with protein, fibre, vitamins, and minerals, quinoa is a superb addition to any diet. Whether you’re a seasoned cook or a novice in the kitchen, here are some delightful recipes and ideas to incorporate quinoa into your meals.

Why Cook with Quinoa?

Nutritional Powerhouse: Quinoa is a complete protein, containing all nine essential amino acids. It is also rich in iron, magnesium, and antioxidants.

Versatile and Easy to Cook: It can be used in salads, soups, as a side dish, or even in baking.

Gluten-Free: A perfect alternative for those with coeliac disease or gluten intolerance.

Basic Quinoa Cooking Instructions

Before diving into recipes, let’s cover the basics of cooking quinoa. Here’s a simple method to cook fluffy quinoa every time:

Ingredients:

200 grams of quinoa

480 ml of water or broth

Pinch of salt

Instructions:

Rinse the quinoa under cold water to remove its natural coating, saponin, which can make it taste bitter.

Combine the quinoa, water (or broth for extra flavour), and salt in a medium saucepan.

Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes.

Remove from heat and let it sit, covered, for an additional 5 minutes. Fluff with a fork before serving.

Recipe 1: Quinoa and Roasted Vegetable Salad

This hearty salad is perfect for a light lunch or as a side dish.

Ingredients:

200 grams of cooked quinoa

1 aubergine, diced

1 courgette, diced

1 red pepper, diced

1 red onion, sliced

3 tablespoons olive oil

Salt and pepper to taste

100 grams of feta cheese, crumbled

Fresh basil leaves, torn

Balsamic glaze for drizzling

Instructions:

Preheat the oven to 200°C (180°C fan/gas mark 6).

Toss the diced vegetables with olive oil, salt, and pepper. Spread them out on a baking tray and roast for 25-30 minutes, or until tender and slightly charred.

In a large bowl, combine the cooked quinoa and roasted vegetables.

Top with crumbled feta and fresh basil leaves.

Drizzle with balsamic glaze before serving.

Recipe 2: Quinoa Stuffed Peppers

These colourful stuffed peppers make for a delicious and visually appealing dish.

Ingredients:

4 large bell peppers

200 grams of cooked quinoa

1 tin (400 grams) of black beans, drained and rinsed

200 grams of sweetcorn

1 tin (400 grams) of chopped tomatoes

1 teaspoon ground cumin

1 teaspoon smoked paprika

Salt and pepper to taste

100 grams of grated cheddar cheese

Fresh coriander leaves, chopped

Instructions:

Preheat the oven to 190°C (170°C fan/gas mark 5).

Cut the tops off the peppers and remove the seeds and membranes.

In a large bowl, mix together the cooked quinoa, black beans, sweetcorn, chopped tomatoes, cumin, smoked paprika, salt, and pepper.

Stuff the peppers with the quinoa mixture and place them in a baking dish.

Cover with foil and bake for 30 minutes. Remove the foil, sprinkle the tops with grated cheddar cheese, and bake for an additional 10 minutes, or until the cheese is melted and bubbly.

Garnish with chopped coriander before serving.

Recipe 3: Quinoa Porridge

A warm, comforting breakfast option that’s both nutritious and delicious.

Ingredients:

100 grams of quinoa

480 ml of almond milk (or any milk of your choice)

1 tablespoon maple syrup or honey

1 teaspoon vanilla extract

Fresh fruits, nuts, and seeds for topping

Instructions:

Rinse the quinoa under cold water.

In a medium saucepan, combine the quinoa and almond milk. Bring to a boil, then reduce heat and simmer for 15-20 minutes, stirring occasionally, until the quinoa is tender and the porridge has thickened.

Stir in the maple syrup and vanilla extract.

Serve warm, topped with fresh fruits, nuts, and seeds.

Tips and Tricks

Batch Cooking: Cook a large batch of quinoa at the start of the week and store it in the fridge. This way, you can quickly add it to salads, soups, or stir-fries throughout the week.

Flavour Variations: Cook quinoa in vegetable or chicken broth instead of water for added flavour. You can also add spices like cumin, turmeric, or bay leaves during cooking.

Leftover Quinoa: Use leftover quinoa to make quinoa cakes, add it to omelettes, or even use it as a base for a grain bowl with your favourite vegetables and protein.

Quinoa’s versatility and health benefits make it a fantastic ingredient to have in your pantry. Whether you’re looking to try something new or incorporate more whole grains into your diet, these recipes and ideas are sure to inspire. Happy cooking!

Embracing Ancient Grains: A Culinary Journey into the Past

In recent years, there has been a revival in the culinary world, an embrace of foods that once formed the staple diet of ancient civilisations. 

Among these are ancient grains, whose nutritional benefits and rich flavours are captivating modern bakers and cooks alike. 

From the nutty taste of spelt to the earthy notes of quinoa, ancient grains offer a delightful twist on traditional recipes. Join me as we explore the art of baking and cooking with these time-honoured grains.

What Are Ancient Grains?

Ancient grains are grains that have remained largely unchanged over the millennia. Unlike modern wheat, which has been heavily hybridised and modified, ancient grains have retained their original genetic makeup. Some of the most popular ancient grains include:

Spelt: An ancient relative of modern wheat, spelt has a mildly nutty flavour and is rich in protein and fibre. Incidentally, Morrisons in store bakeries have started baking with spelt.

Quinoa: Although technically a seed, quinoa is often grouped with grains due to its similar usage. It’s a complete protein, making it an excellent choice for vegetarians.

Farro: This hearty grain, also known as emmer, has a chewy texture and a rich, nutty taste.

Amaranth: Once a staple of the Aztec diet, amaranth is known for its high protein content and slightly sweet flavour.

Kamut: An ancient Egyptian grain, Kamut is larger than modern wheat and has a rich, buttery taste.

Why Choose Ancient Grains?

Ancient grains are not only a nod to our culinary past but also a boon to our health. They tend to be more nutrient-dense than their modern counterparts, offering higher levels of protein, fibre, vitamins, and minerals. Additionally, many ancient grains are easier to digest and can be a great alternative for those with wheat sensitivities, though not necessarily suitable for coeliacs.

Baking with Ancient Grains

Baking with ancient grains can transform your favourite recipes into nutritious and flavourful delights. Here are a few tips to get started:

1. Start with Substitutions

If you’re new to ancient grains, start by substituting a portion of the flour in your recipes with an ancient grain flour. For example, replace 25-50% of all-purpose flour with spelt flour in your bread or muffin recipes. This allows you to gradually adjust to the new textures and flavours.

2. Adjust Hydration Levels

Ancient grain flours often absorb more water than modern wheat flour. Be prepared to adjust the hydration in your recipes to achieve the right consistency. Doughs might need a bit more liquid or additional resting time to fully hydrate.

3. Experiment with Blends

Blending different ancient grain flours can yield interesting results. Try mixing spelt with rye, or kamut with amaranth, to create unique flavour profiles and textures in your baked goods.

4. Enjoy the Nutty Flavours

Ancient grains like spelt and farro have a natural sweetness and nuttiness that can enhance the taste of your baked goods. Embrace these flavours in recipes where they can shine, such as rustic breads, biscuits, and pancakes.

Cooking with Ancient Grains

Ancient grains are versatile and can be used in a variety of dishes, from hearty salads to comforting soups. Here are a few ideas to incorporate them into your meals:

1. Grain Bowls

Create nourishing grain bowls by using quinoa, farro, or amaranth as a base. Top with your favourite vegetables, proteins, and a delicious dressing for a balanced meal.

2. Soups and Stews

Add cooked ancient grains to soups and stews for extra texture and nutrition. Farro and barley are particularly good in hearty, wintery soups.

3. Pilafs and Risottos

Use ancient grains in place of rice for a twist on traditional pilafs and risottos. Try making a quinoa pilaf with nuts and dried fruit, or a spelt risotto with seasonal vegetables.

4. Salads

Ancient grains make excellent additions to salads. A spelt or farro salad with roasted vegetables, feta, and a tangy vinaigrette can be a satisfying meal on its own.

A Culinary Adventure

Cooking and baking with ancient grains is not just about embracing healthier options; it’s a culinary adventure that connects us with our past. These grains have sustained civilisations for centuries, and their resurgence in modern kitchens is a testament to their enduring appeal. So why not take a step back in time and discover the delightful flavours and benefits of ancient grains in your own cooking and baking?

Check out family-owned Matthews Cotswold Flours who have a wide range of heritage and ancient flours available from their shop:- https://cotswoldflour.com/collections/flour

By integrating these time-honoured grains into your culinary repertoire, you'll not only enjoy their unique tastes and textures but also contribute to a more sustainable and health-conscious way of eating. Happy baking and cooking!